Would You Run A Marathon in Flip Flops?

Yeah, me neither!

It boggles my mind this man would run in flip flops, let alone 26.2 miles! He certainly achieved his goal by getting in the Guinness Book of World Records- that's for sure!



Source

I've seen a few patients in our Blacksburg and Roanoke offices that have run too far too soon in Five Fingers and Nike Frees get injuries. I should've praised them for not running in flip flops! Apparently, Mr. Levasseur only trained up to about 13 miles in flip flops and was in for a rude awakening for the 2nd half! The injuries he could receive from this are:

• Plantar Fasciitis
• Blisters
• Fractures
• Bone Contusions
• Tendonitis
• Capsulitis
• Bursistis
• Painful Calluses

So if you take anything away from this post, it is to not run in flip flops...period.

-Dr. Kate

Feel Good in Flip-Flops

The summer staples may not be doing your feet any favors, stride safely with these expert-approved styles and tips!

When it's steamy outside, skimpy clothes and sanda rule. But think twice before donning those flimsy thongs on a daily basis. "It causes over-pronation when wearing flip flops because there's no arch support, in addition flip flops make you claw your toes just to keep them on in order to walk," Dr. Kate Steklachich, D.P.M. That can lead to painful problems like plantar fasciitis, tendonitis, and shin splints. Fortunately, some companies now make healthier versions, but fit is key. And if a pair doesn't meet the following criteria, give them a pass.

• Support: Look for a visible arch formation. The toe end should slope upward a bit to help you grip while walking.
• Flexibility: But they shouldn't be too floppy; if you can fold one in half with your hand, put them back on the shelf.
• Traction: Tread patterns on the outsole will keep you grounded.

Here are a few suggestions:

• Montrail Molokini ($60)- Warm these in the oven before wearing them for the first time and the "thermo-moldable" footbeed will permanently conform to your contours
• Orthaheel Tide ($60)- If you pronate-meaning your feet roll in too much when you walk. A deel heel cup and motion-control footbed encourage proper alignment

  

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• Okabashi Ocean ($20)- This recyclable sandal provides excellent arch support with massaging beads. Bonus: if the sandals get grimy, you can run them through the diswasher
• Sole Sport Flips ($70)- In addition to a wide platform that allows overheated feet to expand, boast a metatarsal cushion and a hidden toe ridge to provide extra gripping power.

source: Shape Magazine August 2012 Issue

Hunting & Hiking



Blue diamond-shaped sign used to designate hiking trails in provincial parks in Ontario, Canada. (Photo credit: Wikipedia)



Walking up and down steep hillsides and tramping through wet, slippery fields and wooded areas puts stress on the muscles and tendons in the feet and ankles, especially if you haven't conditioned properly before hitting the trail. Also, many don't realize that sneakers aren't the best choice for extended hiking and hunting. Had some of my patients worn sturdy, well-constructed hiking boots, they wouldn't have suffered sprained ankles or strained Achilles tendons.

Make the investment in top-quality hiking boots. Strong, well insulated and moisture-proof boots with steel or graphite shanks offer excellent ankle and foot support that helps lessen stress and muscle fatigue to reduce injury risk. The supportive shank decreases strain on the arch by allowing the boot to distribute impact as the foot moves forward. So if a boot bends in the middle, don't buy it.

In wet and cold weather, wearing the right socks can help prevent blisters, fungal infections and frostbite. Synthetic socks should be the first layer to keep the feet dry and reduce blister-causing friction. For the second layer, wool socks add warmth, absorb moisture away from the skin, and help make the hiking boot more comfortable.

For more information on taking care of your feet, visit http://www.shenandoahpodiatry.com/  


As brightly colored leaves dazzle the fall landscape, hikers and hunters nationwide will migrate to mountains, woods and fields, but many, unfortunately, are ill prepared for the beating their feet will take.

Hikers, hunters and others who love the outdoors often don't realize how strenuous it can be to withstand constant, vigorous walking on uneven terrain. Lax physical conditioning and inappropriate footwear bring scores of outdoor enthusiasts into our office each fall for treatment of foot and ankle problems such as chronic heel pain, ankle sprains, Achilles tendonitis, fungal infections and severe blisters.

You're Active! So Keep Your Feet Fit!

Are you a daily walker, a hiker or a triathlete? Any level of intensity in your daily activities can create any of the serious and common injuries below.

Let's take care of your feet together, because healthy feet are happy feet!

Heel Pain- the most common complaint from runners caused by inflammation of the ligament which holds up the arc, known as Plantar Fasciitis

Causes:

• Plantar Fasciitis is classified as an overuse injury, the same as tendonitis. Sudden increase of activities such as going on vacation, starting a new exercise routine or changing jobs can contribute.
• Wearing non-supportive footwear on hard surfaces puts abnorman strain on the plantar fascia and can also lead to plantar fasciitis. This is particularly evident when one's job requires long hours on the feet.
• During the summer months, we see an increased number of patients in our offices with plantar fasciitis due to walking barefoot or wearing flip flops. Obesity may also contribute to plantar fasciitis.

Neuromas- A neuroma is a thickening of nerve tissue that may develop in various parts of the body. The most common neuroma in the foot is a Morton's neuroma, which occurs at the base of the 3rd & 4th toes.

The thickening, or enlargement, of the nerve that defines a neuroma is the results of compression and irritation of the nerve. This compression creates swelling of the nerve, eventually leading to permanent nerve damage.

What Causes a Neuroma?

Anything that causes compression or irritation of the nerve can lead to the development of a neuroma. One of the most common offenders is wearing shoes that a tapered toe box, or high-heeled shoes that cause the toes to be forced into the toe box.

Tendonitis- The Achilles tendon is the largest tendon in the human body and is very strong, but is also the tendon we rupture most often. Everyone who is active can suffer from Achilles tendonitis, a common overuse injury and inflammation of the tendon.

Treatment depends on the degree of injury to the tendon, but normally includes rest, which may mean a total withdrawal from running or exercise for a week, or simply switching to another exercise, such as swimming, that does not stress the Achilles tendon.

Stress Fractures:

A stress fracture usually occurs in the feet and legs. They are more common in sports like running or jumping, because this type of activity forces 2-3 times the person’s body weight onto the lower limbs. The biggest symptom with a stress fracture is pain with tenderness and swelling that worsens with weight-bearing exercise.

Make sure to see a podiatrist so we can keep you active into your late, late years!

Virginia Tech Triathlon Club

Thanks to the Virginia Tech Triathlon Club, Dr. Kate of Shenandoah Podiatry was able to spread more information on foot and ankle care (especially now that it's training season)!

Listed are a few of the questions members asked:

• Member: Should I scrape off my calluses before a run?
• Dr. Kate: I find them to be beneficial, especially before race day. If you remove them, you might get blisters! You can certainly scrape off a couple of layers if you prefer, just don't make the skin raw and therefore vulnerable

• Member: I have tendonitis on the top of my foot, what can I do about it?
• Dr. Kate: Ice your foot 10-15 minutes a few times a day, stretch, don't tie shoes too tight, and try stretchy laces that you can get a Dicks Sporting Goods.

• Member: Can you correct your overpronation?
• Dr. Kate: There are certain ways where you can make you foot over pronate, less. You can train you foot to midfoot strike instead of heel strike as well as wear orthotics.